3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
10 Rounds for Time
30 second Sandbag Hold
2 Burpees
There is no prescribed weight for the Sandbag Hold. Use whatever is available and as heavy as possible. Continue with the pattern, adding 2 Burpees every round.
AMRAP in 7 minutes
From 0:00-5:00, AMRAP of
15 Mountain Climbers
5 Push-Ups
Then from 5:00-7:00, AMRAP of:
Burpees
EMOM For As Long As Possible
Minute 1: 1 Chair Dip
Minute 2: 2 Chair Dips
Continue with this pattern, adding 1 rep every minute for as long as possible.
For Time
15 minute Wall Squat Hold (cumulative)
Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
EMOM in 15 minutes
1.5 mile Treadmill Run (total)
Start at 15% grade. Decrease by 1% each minute.
Wear a weight vest (20 lb)
5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps
AMRAP in 19 minutes
1 mile Run
Then, 5 Rounds of:
27 Air Squats
18 Push-Ups
If you finish, start again on the run.
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run